Doing Sickness and Motivation the Right Way
For the last three months I have been in a boot nursing a partially torn achilles tendon. For the last two weeks I have been sick. Up until then I was actively focused on jdhayes.com and worked out. My content publishing schedule and my workouts were consistent, all though modified with only upper body strength training, swimming and some indoor cycling. I was consistent until I got sick. Once I got sick everything stopped. I was barely able to get through my daily responsibilities and completely stopped focusing on my content and working out.
I was unmotivated and depressed - Why was that and could I have done more? Would doing anything have helped speed up my recovery?
Motivation and Productivity
When you are sick your energy levels are down as your body is trying to fight off whatever is making you sick. So it is understandable that you aren’t as energized and motivated to get things done. Your productivity is non-existent. But I find myself completely shutting down. What could I have done to not completely lose my momentum?
Lighten Up
Rather than completely shutting down I could have been easier on myself. I could have lightened up on what I was expecting of myself and been happy with less. I usually have an all or nothing view, which is completely counter-productive. Looking at what I wanted to get done and scaling that back to a few key items would have been better and much more successful.
Meditate
As I discussed in my post “I’m starting a medication practice" , I have started meditating. During the last two weeks I completely dropped that as well. In hindsight I could have kept that up and I think that would have actually helped cut the stress of the sickness and helped put my illness in perspective. I am like most men in that every stuffy nose, bit of congestion, and fever is life threatening. Meditation would have helped with my mindset and perspective.
Think Longer Term
When I was laid up that would have been a great time to think a little longer term. Getting out of the negativity of knowing I needed to get things done and was not doing them, and stepping back and thinking long-term would have served me well. Using that time to look at my goals, the systems and processes I have or need, would have kept me on a positive trajectory. Resting and being inactive lends itself to thinking, planning and retrospective views. I definitely lost a great opportunity to use that time wisely.
Clear the Clutter
Getting organized and decluttering does not take a lot of thought or mental energy. Also having a more organized workspace and home space would have made me feel better and helped with my mental attitude. This is something I could have done in small bursts.
Evaluate and Think
This ties into the Think Longer Term suggestion. What could I have done differently to potentially avoided this illness? One too many apple fritters? Does this always happen after a long international flight? If I would have done some focused thinking on this I might have a preventative gameplay now. Another good question would have been What can I do Now? Focusing on doing something would have been better than How quickly can I get to bed.
Working Out and Physical Activity
How could I have still done some physical activity?
Evaluate
Evaluate what exactly I have. With only a sinus infection and the related congestion and drainage I had the classic Above the neck illness. The conventional thinking is that if you illness is only above the neck and you don’t have a fever then physical activity is okay, although lighter. Once you have a fever and a more widespread illness it is best to take some time off.
Lighten Up
I should have continued with a light workout regime. I had my bike set up on the indoor trainer so I could have done some light spinning, or even some light kettlebells and suspension band training. In hindsight I bet a little activity would have sped up my recovery.
Summary
Next time I’m not feeling well, and it will happen again, I am going to walk though these suggestions. I think using these suggestions will not only help me keep up some momentum but also speed up my recovery. Having a positive outlook and some light physical activity will help.
I hope you find something here that helps. Add any more tips or thoughts below in the comments.
Using a Foam Roller
I recently included a foam roller routine into my workouts. Using this inexpensive tool has really helped. I use the foam roller as part of my warm up and cool down with my cycling, strength and running workouts. My foam roller routine focus on the lower body with my back and hips included. I can get a good routine completed in about 5 minutes. My foam roller routine is the first phase of my warm-up. My warm up is structured with:
- Foam Roller
- Walking
- Active stretching
Why I started Using the Foam Roller
I have been trying to ramp up my running as I get ready for next year's Raleigh 70.3 in June. Last week I think I went a little too hard /too long and now have a sore Achilles tendon. Unfortunately I tend to be that guy that goes out too fast and too far in the beginning. My enthusiasm gets the best of me. I have a hard time pacing myself. So Monday was my normal personal training day at the YMCA with my trainer Kristen. I asked her to develop a foam roller routine as part of my warm-up and stretching routine.
I can tell you that the foam roller routine, although painful for the first time, really loosened up my legs. I really felt good. Now I need to keep at it and get this into a habit that is part of my work-out system. What I did was some basic roller activities, including rolling my IT band, my lower back, my hamstrings and my calfs. I have got to tell you that the IT band stretch was the most painful. Which seems to be common as I researched other routines and information on foam roller routines.
After using the firm black foam roller I went out and purchased a 6 inch 36 inch roller from Amazon. This is the foam roller I selected (I have no affiliate program so the link is just for reference only). This will be a routine for me that will continue.
If you want to see some great routines check out these resources.
- How To Use A Foam Roller - youtube video from Garmin Sharp Cycling Team
- On a Roll - Runners World
- Foam Rolling - The Basics - USA Triathlon
Let me know if you have any other thoughts to share on using a foam roller.